Since I reached my 30’s, I noticed I have been too
super gangsta about my weight, nutrition and exercise. It’s as though, if I
look at a cupcake I might gain 3- pounds…*lol* don’t mind me but you probably
don’t need scientists to tell you that your metabolism slows with age. As we
get older…… more mature, our metabolism slows down due to the loss of muscle
mass. We don’t have to be victims of our slow metabolism.
Here are a few tips on improving or boosting
our metabolism to burn more fat.
·
Avoid limited water intake- this is one
of the simplest diet blunders to fix. Water is essential for burning calories.
If you let yourself get dehydrated, your metabolism decreases. We all know this
and talk about it too. Research shows that an adult who drinks eight or more
glasses of water per day burns more calories than one who drinks less. So try
adding a glass of water to every meal. Trust me, will go a long way for your body.
·
Skipping Breakfast seems like a simple
way to cut calories and a lot of us are guilty of this! I know I have come
across some articles which suggest that it’s a good way to ward off weight, but
really the result can be insatiable hunger the rest of the day. This may lead
to snacking and eating a larger lunch. Breakfasts that are high in protein and
fiber can reduce hunger throughout the day, as well as maintaining a higher
metabolism. Studies show too that people who eat breakfast every morning are
more likely to maintain a healthy weight, have more brain power and even lose
weight..
·
Excessive Stress-Stress can increase fat
conversion and cause weight gain, more typically around the abdomen due to
excess release of corticosteroid hormone called cortisol. The bottom line is
always have enough rest…..maybe by doing yoga or meditation exercises or
getting on a workout regimen, just anything that might calm down your
stress/body.*whispering*” there’s nothing wrong being selfish with yourself for
a day*
·
Missing this crucial vitamin- Vitamin D
is essential for preserving metabolism or revving muscle tissues, this vitamin
is obtained from sun exposure( early morning sunlight) not the annoying
sunlight at noon* straight face* and can also be obtained from foods like tuna,
shrimp, tofu, fortified milk, cereal and eggs.
·
Avoid Sugary Drinks- many of us tend to
overlook what’s in our drinks. This is a critical mistake when trying to lose
weight. Some fancy coffees and alcoholic beverage have more than 500 calories.
Even the calories in fruit juice and soda can add up quickly and tend to affect
your sugar levels. What’s worse is that liquid calories don’t crub hunger, They
make you crave food more. So, you’re not going to eat any less after a high
calorie drink.
·
Don’t avoid Caffeine- caffeine is a
central nervous system stimulant. A cup of brewed tea or even coffee can raise
your metabolism by 12% according to studies. I love to drink tea a lot…obviously!!!!
Teas rich in antioxidant boost your metabolism than you can imagine. You have a
whole lot to pick from Chia, green tea, oolong, Puerh, flavored teas, Rooibos,
etc
·
Eating White Carbs- boost your fiber
intake by switching to whole foods such as wheat bread, pasta, quinoa, sweet
potatoes and eating more fruits and vegetable. More fiber can rev your fat burn
by as much as 30%. Fiber is also filling and does not affect your blood sugar
levels the way white carbs wouldEat more fiber and gain less weight overtime.
Aim for about 25g a day- the amount in about three serving each of fruits and
vegetable.
